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  • Lunedì 27 Luglio

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: EMOM 16' Odd 3 Thruster @ climbing weight every 2 sets Even 3-5 chin ups strict   WOD 9-15-21 reps: Thruster @ 40/30 Kg Burpees Pull Ups

  • MARTEDI 28/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM KIPPING HSPU EMOM 6' 2-5 Reps for quality WOD 15'AMRAP: 4 DB Man Maker (1 rep= 1 row, 1 push up, 1 row, 1 push up, 1 sq cl into thruster) @ 20/10 kg 8 Sit Up 10 TTB/K2E/K2C 15 Walking Lunges

  • MERCOLEDI 29/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WOD 20' AMRAP 15” 1-Arm DX Plank Hold 7 Down & ups 15” 1-Arm SX Plank Hold 21 DU/ 42 SU 200mt OH Plate Carry @ 20/15 Kg

  • GIOVEDI 30/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility WL 1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8' - @ climbing weight every set WOD 12' AMRAP 5 Hang Power Clean @ 60/40 Kg 10 K2E 12 Lateral Box Jumps

  • VENERDI 31/07/2015

    WARM UP: 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH: A1- Strict Press Behind Neck SN Grip 3 x 8-10 A2- DB Step Ups 3 x 10 each leg Rest 90” WOD 6 Rounds of: 15/10 cal Row 12 KB Swing @ 32/20 Kg 5 Power Snatch @ 50/35 Kg

  • SABATO 01/08/15

    WARM UP 10’ Groups Dynamics & Mobility TEAM WOD  AMRAP 6' : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups -rest 3'- AMRAP 6': 3 Wall Climb – 6 Burpees -rest 3'- AMRAP 6': 100mt Run (50+50 shuttle) – 20 Air Squat UB - Members switch every rounds

  • LUNEDI 03/08/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 3 x 3 Holding bottom pos 3” A2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90” WOD 5 Intervals 1'30” ON , 1'30” OFF AMRAP 7 DB Thruster @ 20/10 Kg 5 Burpees @ 20/10 Kg

  • MARTEDI 04/08/15

    WARM UP 10’ Groups Dynamics & Mobility WOD AMRAP 25' 100mt (50 dx +50 sx) 1 arm KB Farmer Carry 1 Round of Cindy 100mt (50 dx +50 sx) 1 arm KB Front Rack Carry 20 Mountain Climber  

  • MERCOLEDI 05/08/15

    WARM UP 10’ Groups Dynamics & Mobility WL 2 Sets of: - 10 Muscle Snatch from Hang - 10 Snatch Balance @ empty BB (or less) as a warm up Work up to 3RM HANG POWER SNATCH – then drop down to 65/75% 3RM and do the following WOD AMRAP 5': 7 Hang Power Snatch

  • GIOVEDI 06/08/15

    WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Chin up holding chin over the bar 3” 3x4-6 A2- Bench Press 3x5 A3- GHD Sit Ups 3x8-10 WOD: AMRAP 10' 10/15 Cal Row 8 Burpees over the Row 6 K2E / TTB